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Sleep and your child's health: Why bedtime matters
From MayoClinic.com
Special to CNN.com


Children's health and behavior take a nose dive when their sleep habits are out of whack. Insufficient sleep makes children short-tempered and whiny. In school, a sleep-deprived child has trouble with concentration, memory, physical performance and decision making.

On the flip side, adequate sleep will boost your child's energy and enthusiasm. Good-quality sleep also can help your child learn more easily and reduce many behavioral problems.


Sleep: How much is enough?

Because each child is different, it's not possible to set an absolute amount of sleep that all children require. In general, children between 1 and 3 years of age seem to thrive on about 10 to 13 hours of sleep at night, with maybe a nap during the day.

Preschoolers sleep about 10 to 12 hours a night, and daytime naps become less common around the age of 5. Between the ages of 6 and 9, most children need about 10 hours of sleep a night, while preteens need a little over nine hours.


Too little sleep: Telltale signs

When adults don't get enough sleep, they're usually grumpy and lethargic. Children can act this way, too, but they may also swing to the opposite extreme and be hyperactive. Your child may require more sleep if he or she:

Has a short attention span, or is irritable or restless
Has unusually low energy and activity levels
Is more tearful, anxious, touchy, defensive or impatient than usual

The problem of frequent waking

Most children wake up several times during the night. They are capable of falling back to sleep on their own — they just don't know it. Giving them the confidence and tools to help themselves sleep is up to you.

It helps if you start when they're still babies. If you routinely put your 7-month-old to bed drowsy but not fast asleep, he or she will be familiar with the feeling of drifting off alone in a quiet room. If you wait a few minutes before responding to middle-of-the-night crying, your 8-month-old may quiet down and doze off without your help.

These strategies won't work every time or with every baby, but if you're lucky, they'll help you avoid bedtime struggles and interrupted sleep as your child grows older.



Baby's sleep: Getting through the night

Going to sleep alone

Some children have never learned how to go to sleep alone. They often fall asleep being held by a parent, in front of the TV. They may want a parent to lie down with them as they go to sleep, or they may insist upon sleeping in their parents' bed.

Once begun, sharing a bed with your children is a hard habit to break. At some point, all children need to learn how to go to sleep and return to sleep on their own. Bedtime routines can help children feel more comfortable about going to sleep by themselves.


Bedtime routines

Most bedtime routines last about 30 minutes and include a bath, brushing teeth, reading stories and talking about the day. Try to keep the same sequence each night because familiarity is comforting for children.

Having a comfort item, such as a stuffed animal or favorite blanket, can help children soothe themselves to sleep. Soft music also may be helpful. Avoid giving your toddler a bottle in his or her bed because the liquid can pool around the teeth and cause serious dental problems.


Bedtime conflicts

If your young child won't stay in his or her bedroom, you may have to shut the door or put up a gate or barrier. You may even have to lock the door if your child tends to wander around the house after you've gone to bed. Children under the age of 5 don't understand the dangers of fire, hot water, knives and going outside.

If your child is truly fearful, don't close the bedroom door. Instead, promise to check on him or her every 15 minutes. During these checkups, praise your child for being so quiet. Leave the room within 30seconds. Eventually, your child will fall asleep.


Individualized treatment

Each child is different and has his or her own way of approaching sleep. Some take extra time to fall asleep, while others wake more often during the night. You know your child's personal habits best, so with a little trial and error, you should succeed in finding a schedule and routine that suits your family.

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Baby's sleep: Getting through the night


If you haven't had a good night's sleep since your baby was born, you're not alone. Sleepless nights are a rite of passage for most new parents.

But don't despair. You can help your baby sleep all night, every night — starting today!

Developing a rhythm
Newborns typically sleep 16 or more hours a day — but often in stretches of just one to two hours at a time. The pattern may be erratic at first, but that's OK. A more consistent sleep schedule emerges as your baby's nervous system matures and he or she can go longer between feedings.

By three months, many babies sleep for as long as five hours during the night. By six months, nighttime stretches of nine to 12 hours are possible.

Encouraging good sleep habits
For the first few months, middle-of-the-night feedings are sure to disrupt sleep for parents and babies alike. But it's never too soon to help your baby become a good sleeper.

Encourage activity during the day. When your baby is awake, engage him or her by talking, singing and playing. Surround your baby with light and normal household noises. Such stimulation during the day can help promote better sleep at night.
Monitor your baby's naps. Regular naps are important — but sleeping for large chunks of time during the day may leave your baby wide awake at bedtime.
Follow a consistent bedtime routine. Try relaxing favorites such as bathing, cuddling, singing or reading. Soon your baby will associate these activities with sleep.
Put your baby to bed drowsy but awake. This will help your baby associate bed with the process of falling asleep. Remember to place your baby to sleep on his or her back, and clear the crib or bassinet of blankets and other soft items.
Give your baby time to settle down. Your baby may fuss or cry before finding a comfortable position and falling asleep. If the crying doesn't stop, speak to your baby calmly and stroke his or her back. Your reassuring presence may be all your baby needs to fall asleep.
Consider a pacifier. If your baby has trouble settling down, a pacifier might do the trick. In fact, a pacifier at naptime and bedtime may help reduce the risk of sudden infant death syndrome (SIDS). But there are pitfalls, too. If your baby uses a pacifier to sleep, you may face frequent middle-of-the-night crying spells when the pacifier falls out of your baby's mouth.
Expect frequent stirring at night. Babies often wriggle, squirm and twitch in their sleep. They can be noisy, too. Sometimes, fussing or crying is simply a sign of settling down. Unless you suspect that your baby is hungry or uncomfortable, it's OK to wait a few minutes to see what happens.
Keep nighttime care low-key. When your baby needs care or feeding during the night, use dim lights, a soft voice and calm movements. This will tell your baby that it's time to sleep — not play.
Respect your baby's preferences. Whether your baby is a night owl or an early bird, adjust routines and schedules based on these natural patterns.
Keeping it in perspective
Some babies sleep for long stretches at night right from the start, only waking for feedings. Others have trouble lulling themselves back to sleep. Take as much time as you need to understand your baby's schedule and ways of communicating.

If you're frustrated with your baby's sleeping habits — especially if your baby still needs attention several times during the night by age 6 months — ask your baby's doctor for suggestions.

Remember, getting your baby to sleep through the night isn't a measure of your parental skills. It's simply a goal you're working toward. The result will be a good night's sleep for everyone.

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